How to do the Lever One Arm Lateral Wide Pulldown
Lever One Arm Lateral Wide Pulldown is an intermediate multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using leverage machine, it falls under the strength category. Secondary muscles engaged include Biceps and Rhomboids.
Lever One Arm Lateral Wide Pulldown demonstration · © GymiaFit
Lever One Arm Lateral Wide Pulldown at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Rhomboids, Rear Deltoids
- Equipment
- Leverage Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Lever One Arm Lateral Wide Pulldown step by step
- 1Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
- 2Grasp the handle with an overhand grip and fully extend your arm, keeping a slight bend in your elbow.
- 3Pull the handle down and across your body towards your opposite hip, squeezing your lat muscle at the bottom of the movement.
- 4Slowly return the handle to the starting position, fully extending your arm.
- 5Repeat for the desired number of repetitions, then switch sides.
Lever One Arm Lateral Wide Pulldown — questions
What muscles does the Lever One Arm Lateral Wide Pulldown work?
The Lever One Arm Lateral Wide Pulldown primarily targets the Lats. It also recruits the Biceps, Rhomboids, Rear Deltoids as secondary movers.
What equipment do I need for the Lever One Arm Lateral Wide Pulldown?
You need leverage machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Lever One Arm Lateral Wide Pulldown suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Lever One Arm Lateral Wide Pulldown?
Lever Front Pulldown, Lever Reverse Grip Lateral Pulldown, Reverse Grip Machine Lat Pulldown train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Lever One Arm Lateral Wide Pulldown demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.